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WOD - Thursday 4 August 2011

Three rounds for time of:
800m run with a 2 minute rest between each round

My Journey into CrossFit.

WOW (workout of the week)

5 rounds of:
100m run
10 burpees
10 kettlebell swings (24kg/16kg)

WOW (workout of the week)

Time yourself to complete:

1000m row
20 burpees
30 shoulder press (40kg)
40 sit-ups
1000m row

Again Faster v's Rogue

WOW (workout of the week)

5 rounds of:
30 sec row/30 sec rest
30 sec box jumps(30"/24")/30 sec rest
30 sec kettlebell swings (32kg/20kg)/30 sec rest
30 sec burpees/30 sec rest  


To a continuously running stopwatch complete 5 rounds of the above exercises as prescribed. For each round, count the calories rowed and the reps performed for the other exercises.  Record your total for each round, and then your total at the end.  

Courtesy of Inner West CrossFit

WOW (workout of the week)

Due to the week off with bootcamp training this week, I have included a few different workouts for you all to keep yourselves occupied with.


Pyramid Workout
Mark out a distance of 25 metres
Perform one sit-up, one push-up and one burpee, then run 25 metres and back.
Perform two sit-ups, two push-ups and two burpees, then run 25 metres and back
Continue this process, adding one additional rep to the sit-ups, push-ups and burpees, until you get to eight, then reverse it back to one.


Death by Burpees
Time yourself to perform 100 burpees
(it is not as bad as it looks)


Sandbag run
Fill a bag with sand/dirt/books/gravel etc.  You want at least 5 kgs of weight. The heavier it is, the more challenging it will be.
Perform 5 rounds of:
15 squats
25 metre run, carrying the weighted bag
15 shoulder presses with the weighted bag


Pull-up practice
Perform 5 rounds of:
60 seconds of max pull-ups (rest as required)


(Scaling options - jump up to the bar and lower yourself down slowly; or inverted rows where you lie under a railing with your feet on the ground and pull your chest towards the railing)

Who doesn't love burpees?

BRIAN'S CITY2SURF TRAINING PROGRAM

Doing the City2Surf? Hopefully your training is going well. Now, with less than 7 weeks to go, you're really only left with about 6 weeks of actual training time. If you've decided to run the whole way this year, or even to set a personal best time, then here are some drills that will help you improve your endurance and speed.

Before we start, you will have to accept the fact that in order to run 14K, you have to run 14K. That means you need to put in the distance and train your body to handle what that will feel like. Running a couple 5Ks a week is great for general fitness, but that's a world of difference to a 14K. As you put in longer distances, it demands more and more energy from your legs - energy which you need to condition yourself to store and use. The pounding on the pavement and constant exertion of the muscles can not only wear you out quickly, but it can also cause injury. To avoid this, and hopefully have a run to remember for all the right reasons, it's important to build yourself up gradually to a point where you can handle the distance, both mentally and physically.

On that note, it should also be said that proper shoes, socks and even apparel are important. Regular gym shoes are not designed for distance running. Invest the money in a decent pair of running shoes and your body will thank you. Running socks may seem gimmicky, but they do reduce friction on your feet and help avoid blisters. Specific running apparel can also help with moisture and friction issues, as well as allow freedom of movement.  

Now, if you had several months to train, we would break it down into two major blocks: 1) build up your endurance by gradually increasing your time and distance, then 2) work on speed to decrease the amount of time it takes you to cover that distance. During those two blocks, it's also a good idea to do strength drills to increase leg strength to help you on those hills. Well, we've only got 6 weeks, so looks like we're in for the crash course!

So enough with all the words, let's do some training. You'll want to train at least 3 days a week, but no more than 4. You'll need a little recovery time after the harder sessions. I'll give you a Mon/Wed/Fri/Sat schedule, but it'll be up to you to decide what actual days to schedule the following sessions. 

----

Monday: 

Long Steady Distance. Find a pace you can sustain, run as far as you can at that pace. Start with 5K, or more if you can. If you can't make 5K, that's OK, but you've got some work to do over the next few weeks!

PROGRESSION - After the first week, you'll need to start adding distance/time to each Monday run until you cover at least the required 14K, so the farther you can run right now, the less you need to add each week and the more you can focus on speed. So, if you run 5K next week, that leaves you with 5 more Long Runs. You'll need to add at least 2K a week until the big day. It sounds like a lot, but it can be done. 

THINK ABOUT - Try and keep your pace steady and DON'T WALK. Focus on steady breathing and a relaxed posture. Keep your head and chest up and take long deep breaths. If you find yourself stopping often to walk, then try slowing down to a running pace you can sustain. 

----

Wednesday: 

Hill repeats. Hill running is like weight training without the gym. There are limitless ways to incorporate this, but let's keep it simple - Find a hill, run to the top as fast as you can, then jog back down. Repeat as many times as you can in 20 minutes without stopping. 

PROGRESSION - Next week, progress by A) adding more repeats, B) doing the same amount of repeats faster (or with less rest), C) finding a longer/steeper hill, or D) a combination of A, B and C. The hills in City2Surf aren't that bad by themselves, but add in the fact that most of them are in the second half of the race, and they become quite a challenge if you're not ready for them. 

THINK ABOUT - Running hills involves a different running posture and therefore different muscles than running on the flat ground. Run tall, lift the knees, drive with your arms and keep your head up. 

----

Friday: 

Light jog. This is like Monday's run, but with more of a recovery focus. Your legs should be sore from Wednesday, so don't push it here. Just try and stay loose, think about your breathing and running posture and try and relax. Speed isn't important. Put in at least 30 minutes, no more than 40. Don't worry about how far you go. You shouldn't be pushing your limits here. 

----

Saturday: 

Speed work (Intervals). Intervals train you to sustain a higher rate of speed for a longer time. There are an infinite number of ways to do this as well, so again, let's keep it simple. You can do this on flat ground, but if you have a course with moderate hills, that's OK. Start with a 50/50 Work/Rest ratio. Run as hard as you can for 1 minute, walk or jog lightly for 1 minute. Do this at least 10 times. 

PROGRESSION - Next week, either A) increase your run time, B) increase the number of intervals, C) decrease the amount of rest, or D) a combination of A, B, and C. Try getting to a point where you're doing ten 5-minute intervals. If you can manage that, you're going to be very pleased with your result on race day!

THINK ABOUT - Really push your speed here. Don't worry if you fall flat towards the end and your last intervals are slower. Like weight training, you need to push harder than your capacity in order to improve. This is not about consistent pacing, this is about improving speed and endurance!

____________

If you need to drop a session (i.e., you're doing another fitness program and don't have time for additional sessions), then your key sessions should at least be the Long Steady Distance run and the Hill Repeats. These will go far to get you prepared for the City2Surf.

Good luck!

RogueFitness.com - Miagi WOD

WOW (workout of the week)

"CINDY"
In 20 minutes, perform as many rounds as possible of the following:

5 Pull-ups
10 Push-ups
15 Squats

Workout courtesy of CrossFit.com

2011CFGR NorthEast RobOEventOne

UNILATERAL VERSUS BILATERAL MOVEMENTS

First, some background on these terms. Bilateral exercises use both limbs in unison to move a load, such as barbell squats, barbell bench press, and chinups. If one limb pushes or pulls harder than the other, the load will not move evenly.

 

Unilateral exercises focus on each limb working independently of each other. This can be accomplished by either isolating one limb at a time or by using dumbbells or independent stack cables to push or pull with both limbs at the same time. Examples of these movements include exercises such as dumbbell shoulder presses, dumbbell bent-over rows, and lunges. In addition, when unilateral exercises are performed one limb at a time, they can often elicit more core function due to the unbalanced state of the load. Examples of these types of unilateral exercises would be a one-arm dumbbell shoulder press or a one-arm dumbbell bent-over row.

 

Unilateral work enables trainees to discover and address weaknesses and imbalances. This type of single-limb focusing can also greatly improve bilateral movement strength. This can prove to be very effective if you are seeking improvement in exercises such as barbell squats, bench presses, and even pullups.

 

Courtesy of Men's Health

WOW (workout of the week)

Measure out 400 metres

Perform 10 rounds of:
400m run with a 90 second rest between each run. 
Record your times for each run.  Try to be consistent across them all.

GeoFit - John's first attempt at a muscle up

GeoFit - John's first attempt at a muscle up a video by GeofitHFS on Flickr.

Muscle ups are considered a pretty technical movement and take lots of practice to pull even one off. John was shown the basics at a GeoFit training session and he performed a couple off his knees. At the end of yet another tough workout the offer was made to anyone who wanted to have a go at a full muscle up. John volunteered and got not one, but 4 out in his first attempt. Impressive. Some people are just born with the knack.

WOW (workout of the week)

15 box jumps
50m farmers walk (25kg weight each hand)
30 air squats
15 push press (50kg)
30 air squats
50m farmers walk (25kg each hand)
15 box jumps


NOTE: for the farmers walk, and push press, scale the weight as necessary.

Luci Steel - Ninja Warrior

Benedikt Magnusson ALL-TIME HEAVIEST RAW DEADLIFT (1015 POUNDS).MP4

WOW (workout of the week)

WOW #1
AMRAP 10mins
30 double unders (or 90 singles)
10 pull-ups (or 20 inverted rows)

WOW #2
3 rounds of:
15 thrusters 40kg
12 box jumps

2011 CrossFit Games Regionals at Sydney Olympic Park

CrossFit Games - Women of the 2010 Games

GeoFit - May 2011

GeofitHFS' photostream on Flickr.

Some of the GeoFit Team hitting it hard in May with a few new exercises - The Turkish Get-up, Overhead Squats and Rope Pull-ups.

WOW (workout of the week)

15 minute AMRAP (perform as many rounds/reps as possible in 15 minutes):
9 burpees
5 clean & jerks 60kgs (scale down the weight if necessary)

Meat Glue Secret. Are you really getting the meat you think you are?

Team Again Faster vs. Team Rogue Event 5

WOW (workout of the week)

Time yourself to perform 5 rounds of the following:


20 double unders (or 60 singles)
10 deadlifts 60kg
15 sit-ups

GeoFit - CrossFit WOD "JEREMY"

Cat Hang Dynos - Parkour Training and Conditioning Exercise

WOW (workout of the week)

How's your muscular endurance?  Try these out.

60 second max reps squats (butt below knees)
rest 2 minutes
60 second max reps push-ups (chest tounches the ground)
rest 2 minutes
60 seconds max reps sit-ups (chest touches thighs)
rest 2 minutes
60 seconds max reps pull-ups (chin over bar)
rest 2 minutes
60 seconds max reps burpees (chest touches the ground.  Small jump once you stand upright)

NUTS & WEIGHT MANAGEMENT

The protein and fibre in nuts help to satisfy hunger and reduce apetite.
When mixed with foods rich in carbohydrate, nuts can slow the digestion of the meal resulting in a slower rise in blood glucose.
Nuts are rich in healthy fats (monounsaturated and polyunstaurated fats) which improves insulin sensitivity.
Nuts are nutrient dense with a wide variety of vitamins, minerals, antioxidants - vitamin E, folate, manganese, protein, and niacin, to name a few.

TIP - replace a sweet snack with a handful of plain nuts and maybe some dried fruit.  Keep it in a container at your desk and munch on it when you are feeling hungry.

WOW (workout of the week)

Complete 3 rounds of:
400m run
5 pull-ups
10 burpees
15 burpees

You can get in some exercise anywhere....even in an ancient Aztec civilization.

Outdoor Training

WOW (workout of the week)

Some workout suggestions for you while some of the GeoFit staff soak up some sun in Mexico & Cuba.  Enjoy!

WOW 1
15 minute AMRAP (as many rounds/reps as possible)
200 metre run
10 burpee pull-ups

NOTE: a burpee pull-up is as the name suggests.  Perform a burpee under a pull-up bar.  When you jump up at the end of a burpee, you reach up and grab the bar and perform a pull-up.  That is one rep.

WOW 2
5 rounds of max reps 30 sec on/30 sec off, of:
Clapping push-ups
Squat Jumps
Sit-ups

NOTE:  For a clapping push-up, drive up hard from the bottom position, releasing the hands into the air and clapping once before the hands hit the ground again.  For squat jumps, perform the squat as per normal but touch the ground with one hand, and then drive up, jump into the air reaching up as high as you can.

WOW 3
7km run

WOW 4
20 minute AMRAP
10 kettlebell swings 24kg (use a lighter weight if needed or a dumbbell as a substitute)
15 sit-ups
25 double unders

WOW (workout of the week)

5 rounds of:

15 incline push-ups (feet up high)
15 squat jumps
30 sec boat pose

WOW (workout of the week)

Time yourself to perform the following workout 3 times, with a 5 minute rest between each attempt.  Try to maintain or better your previous time.

Run 400m
15 burpees
10 pull-ups

Power packed breakfast

QUINOA PORRIDGE

Quinoa is a South American grain which has an exceptional nutritional profile. It offers the highest protein content of any grain, is easily digestible, gluten free, is high in calcium and iron and is cholesterol free. It can be used as a great way to kickstart your morning as a porridge, or as a rice replacement in savoury meals.

2 cups of water

1 cup of quinoa

1 cinnamon stick

mixed nuts

1 banana sliced

half punnet of blueberries

yoghurt

Boil the water and then add the quinoa. Place cinnamon stick into the mix. 

Bring water back and simmer for about 7 minutes.

Let it cool for 5 minutes and then add the fruit, nuts and yoghurt. ENJOY!

2011 CrossFit Games WOD 2 - 15 min AMRAP

best of David Belle´s videos

WOW (workout of the week)

5 rounds of:
10 box jumps
15 push-ups
20 sit-ups

WOW (workout of the week)

3 rounds of max reps of burpees in 2 minutes.
Rest 3 minutes between each round.


then


5 x sprints of 100 metres
Rest 2 minutes between each sprint

GeoFit - a training montage

Chris Spealler - Legendary

WOW

5 rounds of:
30 second plank
30 metres burpee broad jumps
30 push-ups

NOTE:  Each time you drop the plank, add another burpee broad jump after the 30 metres is covered..
Burpee broad jumps - instead of jumping straight up in the air, jump forward.
Push-ups - chest to ground

""

CrossFit - What are the CrossFit Games?

WOW (workout of the week)

Something different this week - a bit of cardio.

Time yourself to run 7kms

WOW (workout of the week)

5 rounds of:

5 pull-ups
10 burpees
15 squat jumps
20 sit-ups
Run 50 metres

WOW (Workout of the Week)

Work your way through the following exercises as quickly as possible:

400m run
20 push-ups (with chest to ground & hand release)

30 sit-ups

10 ketllebell swings (16kg or 24kg)

30 walking lunges

10 pull-ups (or substitute with a bentover row 20kg or 40kg)

10 burpees

400m run

PUSH-UPS

Start push-up either off your toes or your knees.  Keep body straight and your core muscles activated. Lower yourself all the way down to the ground so that your chest touches, lift your hands off the ground, then press back up and repeat.

SIT-UPS

There are a multitude of ways to do a sit-up.  This is one way which     takes your body through the full range of movement.  Start your sit-ups with your hands touching the ground beyond your head.  Sit-up until your chest touches your thighs, and then lower yourself back down and repeat

BURPEES

Start in a standing position, squat down, place your hands on the ground in front of you and kick your feet out behind you to extend the body.  Lower yourself down so that your body is straight and laying on the ground.  Push yourself back off the ground, bring your knees towards your chest so that your feet are under your body, and stand up.  As you extend your body into an upright position, jump up and clap overhead.  That is one rep. 










DELAYED ONSET MUSCLE SORENESS (DOMS)After a hard workout, most people begin to experience soreness in the body parts trained within 24-48 hours, lasting for as long a week after the soreness sets in. This type of pain is called "Delayed onset muscle soreness" or DOMS.  
Scientists aren't 100% sure of all the causes of DOMS, but they have a pretty good idea. The burn you feel during the performance of an exercise is caused by the buildup of lactic acid, a by-product of exercise metabolism. It was once thought that the next day soreness was a result of this lactic acid staying in the muscle. Today, most exercise physiologists agree that the primary cause of DOMS is the tiny tears that occur in the muscle that as a result of high intensity exercise - especially resistance training.  
When you work out, you literally "tear down" muscle tissue (these are microscopic tears - not like a "torn" muscle in the medical sense). During the days after the workout, the muscle begins to rebuild itself, provided it is allowed enough time to recover and sufficient nutrients are provided. This rebuilding process creates a "new" muscle that is bigger and stronger than before. In a nutshell, this is how the enitre process of muscle growth takes place.  
This type of pain is different than the burn you feel during the workout and it is different from the pain of an injury. It's important that you develop the ability to differentiate between the "good pain" of soreness and the "bad pain" of injury. Unless the soreness is so extreme that it is debilitating and prevents you from participating in sports or performing routine tasks (like walking up a flight of stairs!), then next day soreness is GOOD PAIN! It is a sign that you had a good workout - that you trained hard enough to break down muscle tissue. As a result, your reward is going to be bigger and stronger muscles.
 

WOW (workout of the week)
CrossFit benchmark workout "FRAN"
21-15-9
Thrusters 40kg
Pull-ups
(courtesy of CrossFit.com)

If you do not have access to a barbell, substitute with dumbbells, a weight plate, a broomstick....anything that will allow your to hold a weight at you chest/shoulders and press overhead.